Wod Friday 8/19/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

Med ball squat clean.

3.     Wod:

“Pyramid”

 On the Minute x 21:

Minute 1 – 15,12 Calorie Row

Minute 2 – 5 push-jerks (155,105)

Minute 3 – 15 Med ball Squat Cleans (20,14)

Beginners:

On the Minute x 21:

Minute 1 – 8,5 Calorie Row

Minute 2 – 5 push-jerks(95,65)

Minute 3 – 8 Med ball Squat Cleans (10,5)

Intermediate:

On the Minute x 21:

Minute 1 – 10,7 Calorie Row

Minute 2 – 5 push-jerks(115,80)

Minute 3 – 10 Med ball Squat Cleans (14,10)

 

 

Posted in WOD

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